Health Benefits of Brown Rice Uses And Its Side Effects

Health Benefits of Brown Rice Uses And Its Side Effects

The health benefits of brown rice are such that it helps in diabetes control, rich in antioxidants, helps in preventing obesity, helps in preventing Alzheimer’s disease, lowers stress in lactating women.

Brown Rice helps in improving digestive health, helps to boost heart health, controls cholesterol levels, helps to boosts nervous system, has anti-depressant properties, helps in relieving insomnia, helps in improving bone health.

Health Benefits of Brown Rice Uses And Its Side Effects

Brown Rice

Brown rice is whole grain rice, with the inedible outer hull removed. White rice is the same grain with the hull, bran layer and cereal germ removed. Brown rice can be a very nutritious gluten-free carbohydrate and healthy rice choice overall.

Brown rice nutrition doesn’t have too many calories per serving, but the nutrient content certainly is high. Brown rice nutrition is loaded with vitamins and minerals as well as fibres and proteins to balance the carbohydrates present in it.

Scientific studies have even shown that brown rice nutrition can reduce the risk of developing diabetes as well as heart problems. It’s also a safe choice for anyone following a gluten-free diet.

Nutritional Value of Brown Rice

Let's check out brown rice nutrition facts, a cup (8 ounces) of cooked brown rice contains about 216 calories, 44.8 grams of carbohydrates, 5 grams of protein, 1.8 grams of fat, 3.5 grams of fibre, 1.8 milligrams manganese (88%), 19.1 micrograms of selenium (27%), 83.9 milligrams of magnesium (21%), 162 milligrams of phosphorus (16%), 3 milligrams of niacin (15%), 0.3 milligram of vitamin B6 (14%), 0.2 milligram of thiamine (12%), 0.2 milligram of copper (10%), 1.2 milligrams of zinc (8%), 0.6 milligrams of pantothenic acid (6%), 0.8 milligram of iron (5%), 7.9 micrograms foliate (2%), 19.5 milligrams of calcium (2%), 83.9 milligrams of potassium (2%).

Nutritional facts Per 100 Grams


Calories 111 

Total Fat 0.9 g 

Sodium 5 mg 

Potassium 43 mg 

Total Carbohydrate 23 g 

Protein 2.6 g

Vitamins and Minerals


Calcium 0.01 

Iron 2 % 

Vitamin B-6 5 % 

Magnesium 10 %

Health Benefits of Brown Rice

After getting nutritional benefits of brown rice, mentioned below are the best health benefits of eating Brown Rice. It is good digestion, you can add in your weight management diet. Gluten-free brown rice has a lower glycemic index which is good for diabetes patients. We also list outside effects of brown rice and cultivation details.

Brown rice benefits for diabetes

Brown rice is beneficial for diabetic and hyperglycemic individuals. It has a low glycemic index which is helpful in reducing insulin surges and assists in the stabilization of blood sugar levels in the body.

A comparative study conducted in this regard has revealed that it is rich in phytic acid, fibre and essential polyphenols. It is a complex carbohydrate which helps in slower release of sugars as compared to white rice.

Brown Rice Rich in Antioxidants

Brown rice is rich in powerful antioxidants which extend their protection against the damage caused by oxygen free radicals. It contains an important antioxidant enzyme called superoxide dismutase which protects the cells from oxidation damage during energy production.

A comparative study involving white and brown rice has suggested that brown rice exhibits superior radical scavenging activity and aids in the prevention of various oxidation-mediated diseases such as coronary heart diseases.

Brown Rice Helps in Preventing Obesity

Brown rice is instrumental in seeking weight control for the people combating with obesity. It contains manganese which helps to synthesize the body fats. A research study conducted in this regard has revealed that consumption of whole grains such as brown rice has positive effects on the body with respect to reduction in body mass index and body fat.

Brown Rice also enhances the activity of glutathione peroxidase, an antioxidant enzyme and helps elevate the levels of HDL cholesterol in the obese individuals.

Brown Rice Helps in preventing Alzheimer’s Disease

Germinated brown rice helps in the prevention of neurodegenerative complications such as Alzheimer’s disease attributing to the abundance of gama-aminobutyric acid.

Sprouted brown rice contains healthful components which helps in the inhibition of harmful enzyme called prolyl-endopeptidase which is associated with Alzheimer’s disease. It is also beneficial for other cerebral-related disorders such as dementia and amnesia.

Brown Rice Lowers Stress in Lactating Women

Sprouted brown rice is beneficial for the mental health of the lactating mothers. An investigative study has shown positive results in the nursing women with respect to reduction in mood disturbances, stages of depression and fatigue.

It has also suggested that consumption of brown rice during lactation enhances body’s ability to resist stress and improves overall immune defence.

Brown Rice For Digestive Health

Brown rice is a healthful staple which can be added to the daily diet for keeping the digestive system healthy. Fibre content also brings relief from other troubling conditions such as constipation and colitis.

Fibre present in brown rice it helps regulate the bowel function and keeps a fuller feeling. A comparative study investigating the effects of white rice and brown rice during gastric digestion has made it qualitatively evident that the bran layer on brown rice prevents the absorption of acid and humidity resulting in better texture retention.

Brown rice for heart patients

Brown rice is rich in selenium which is beneficial for a healthy heart. Consumption of whole grains such as brown rice helps reduce the blockage of arteries due to plaque build-up. This protective action is contributory in the reducing the risk of cardiac disorders such as high hypertension and vascular diseases.

Studies conducted in this regard have suggested that the tissue surrounding the grain of brown rice contains a healthful component which acts against the endocrine protein angiotensin II, implicated in the development of high blood pressure and atherosclerosis or hardening of arteries.

Brown Rice Controls Cholesterol Levels

Brown rice is a healthy option for maintaining healthy levels of cholesterol attributing to the presence of naturally occurring oils. An investigative study has revealed that it possesses hypocholesterolemic qualities that regulate cholesterol catabolism. Brown rice contains beneficial nutrients that help in lipid and glucose metabolism.

Another study conducted has revealed that consumption of brown rice has shown significant improvement in the serum and HDL cholesterol concentrations in the subjects with chronic ethanol abuse. It has also suggested germinated brown rice extract helps in preventing the rise in the liver triglycerides due to excessive alcohol intake attributing to the presence of gamma-aminobutyric acid.

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Brown Rice Helps to Boosts Nervous System

Brown rice is beneficial for the smooth functioning of the brain and nervous system. It helps in accelerating the metabolism in the brain attributing to the presence of vitamin B and essential minerals such as manganese. Magnesium present in it balances the activity of calcium in the body and helps in the regulation of nerves and muscle tone.

Brown rice prevents the sudden surge of calcium into the nerve cells and activation of nerve. This aid in keeping the nerves and muscles relaxed and prevent excessive contraction. Vitamin E present in it also plays a vital role in preventing various brain diseases caused due to oxidative damage.

Anti-depressant Properties of Brown Rice

Germinated brown rice possesses anti-depressant qualities and helps in combating anxiety related disorders. An investigative study has suggested that germinated brown rice contains essential amino acids such as glutamine, glycerine and GABA. These inhibitory neurotransmitters facilitate reduction in the allowance of messages associated with anxiety, depression and stress in the brain resulting in a relaxed state of well-being.

Brown Rice helps in relieving insomnia

Brown rice is helpful in the treatment of insomnia. It is a natural source of sleep hormone melatonin. It enhances the quality of sleep by relaxing the nerves and increasing the sleep cycle.

Brown rice helps in improving bone health

Brown rice is helpful in the maintenance of healthy bones. It is rich in magnesium which along with calcium provides the bones their physical structure. Magnesium-rich brown rice prevents bone demineralization and is beneficial for medical conditions such as arthritis and osteoporosis.

Uses of Brown Rice

Rice is a staple food ingredient not just in Asia but over a wide range of population across the world. Brown rice is available in many forms such as long grains which are perfect for cooking stir fried, salads or pilafs, short grains which has a soft and sticky texture perfect for molds or puddings. Sweet brown rice can serve deliciously for desserts.

Brown rice syrup is considered as a healthful sweetener attributing to the presence of nutrients in the brown rice. It gives a sweet, nutty, buttery flavor to baked goods and hot drinks.

Side-Effects / Allergies of Brown Rice

Brown rice is safe for most people when consumed in amounts commonly found in foods. Brown rice is by and large hypoallergenic and does not include any considerable quantities of worrying elements such as purines or oxalates. The hypoallergenic or low-allergy character of whole grain, organic brown rice makes it a grain substitute generally suggested by healthcare practitioners.

Cultivation of Brown Rice

Brown rice is an ancient food and it is believed to have been first cultivated in China around 6,000 years ago, but recent archaeological discoveries have found primitive rice seeds and ancient farm tools dating back about 9,000 years.

For the majority of its long history, brown rice was a staple only in Asia. Not until Arab travellers introduced brown rice into ancient Greece, and Alexander the Great brought it to India, did brown rice find its way to other corners of the world.

Subsequently, the Moors brought brown rice to Spain in the 8th century during their conquests, while the Crusaders were responsible for bringing brown rice to France. Brown rice was introduced into South America in the 17th century by the Spanish during their colonization of this continent.

The majority of the world's brown rice is grown in Asia, where it plays an incredibly important role in their food culture. Thailand, Vietnam and China are the three largest exporters of rice.

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